ExtremistPullup’s Workout Journal

Back Biceps
Bodyweight 204 lbs

Weighted Pull-ups 125 lbs sets of 5,3,3,3,3,3
standing curls 105 lbs 4 sets of 8
Barbell Shrugs 315 4 sets of 10
DB rows 95 lbs 4 sets of 8
bent over curls 35 lbs 4 sets of 8
DB shrugs 105 lbs 4 sets of 20

Chest, Shoulders, Triceps
Bodyweight 206  

Flat bench 275 lbs 3 sets of 5
Incline 225 lbs 4 sets of 8
Behind Neck Press 155 4 sets of 8
Dips + 45 lbs 4 sets of 8
DB Fly’s 40 lbs 4 sets of 8
Rope Push Downs 130 lbs 4 sets of 8
DB Side Raises 40 lbs 4 sets of 8

These workouts are killing my triceps toward the end. I think I should add or replace something with close grip bench.

Back Biceps
Bodyweight 203

Weighted Pull-ups 125 lbs 4 sets of 4
standing curls 105 lbs 4 sets of 6
Barbell Shrugs 315 4 sets of 10
DB rows 90 lbs 4 sets of 8
bent over curls 35 lbs 4 sets of 8
DB shrugs 105 lbs 4 sets of 20

So far I like the DB rows but not the DB preacher curls I think I’ll just stick to the standing curls.

Thighs, Hamstrings, Calfs
bodyweight 202

ATG squats 225lbs 4 sets of 8
Calf Raises 90 lbs 4 sets of 15
Calf to hamstring Leg press 450 lbs 4 sets of 10
Leg extentions #120 4 sets of 8
Leg Curls 130 lbs 4 sets of 8
Bodyweight calf raises 4 sets of 20

I’m going to switch my legs to Wednesday and my chest workout to Friday

Chest Shoulders & Triceps
Bodyweight 202 lbs
Flat Bench 275 lbs 3 sets of 5
Incline Bench 225 lbs 3 sets of 8
Behind the Neck press 155 lbs  4 sets of 8
Weighted dip 45 lbs 4 sets of 8
DB fly’s 40 lbs 4 sets of 6
Rope Cable Pushdowns 130 lbs 4 sets of 8
DB side Raises 35 lbs 4 sets of 8

This week I decided to split my incline with flat bench 3 sets of flat and 3 sets of incline. its been over 4 months since I have done flat bench. I also tried DB fly’s they took a couple of sets to get used to but I think they are going to be effective.

Back and Biceps
Bodyweight 203 lbs
Weighted Pull-ups 125 lbs 4 sets of 5
Standing curls 105 lbs 4 sets of 8
Barbell Shrugs 315 lbs 4 sets of 12
T-bar Rows  140 lbs 4 sets of 8
Bent over curls 40 lbs 4 sets of 8
DB shrugs 110 lbs 4 sets of 15
Rope cable curls 140 lbs 4 sets of 8

I think next week I’m going to replace the T-bar rows with some heavy DB rows. Bent over curls are working really well but I’m also going to try bending my knees a bit when I do my standing curls.